September 2015 – Coach Ray – Qwik Kiwi Coaching

Wednesday Wind Trainer Workout: Around the Clock

This session will develop your ability to generate a high amount of power in a short space of time. Mountain bikers (especially DH & Enduro riders)…

Saturday Swim Session: KPS

Duncan Laing used KPS sets with his swimmers to win Olympic medals by enhancing technique & endurance. You should too. Here are some workout options…

Friday Fartlek: 5x 1,000m + 4x 200m

Develop a strong finishing kick with this workout to outsprint your rivals. This session is perfect for conducting on a 400m athletic track.

8 Weeks to a Faster 10k: Initial Time Trial

Over the next 8 weeks I will post a workout that when done in sequence will help you run a faster 10km. The key to…

Wednesday Wind Trainer Session: Sweet Spot

This session will develop your ability to hold your steady state effort for long periods. Perfect for Time Trialists and Triathletes.

Saturday Swim Session: 100’s & 50’s

This session is perfect for enhancing your swimming threshold speed.

Friday Fartlek Run: 6x 200m + 3x 1,000m + 3x 400m

This session is a great session to sharpen you up to run a fast 5km or 10km race. Perfectly placed 4-6 weeks prior to your event.

Wednesday Wind Trainer Workout: Cadence Builds

This session will develop your ability to step up your leg speed.

Periodisation of Training: Weekly Periodisation Part 2

This is the second part of the article on Weekly Periodisation: the first can be found here. Day 1 Day 2 Day 3 Day 4…

Periodisation of Training: Weekly Periodisation Part 1

Periodisation is a term used by coaches and sports scientists alike to describe the concept of varying training load and/or stimulus to maximise the benefits…

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.